CrossFit Cape Cod, Monday 4/28/14 UPCOMING EVENTS

28
Apr

CrossFit Cape Cod, Monday 4/28/14 UPCOMING EVENTS

The first time Sarah ever jumped on the 24″ Box (Oct. 9, 2008)

CrossFit Cape Cod

Workout Of The Day

Bench Press
2-2-2-2-2-2-2

Followed By

3 Rounds
AMRAP 4 Minutes
11 Pull Ups
9 Push Ups 
7 Box Jumps 24/20
Rest 1 Minute 
Start Where You Leave Off, Score Total Of All 3 Rounds. 

Plantar Faciatis? 3 Part Series Rebuilding The Feet

Nutrition Challenge
May 5th-June 2nd, Unlike any we’ve done before!



28 Responses

  1. Shorts and all….you look great sarah. Loved the 6 am class and how does everyone look that great so early in the morning? Part a: 80# for a one rep max otherwise 75#. Part b: I averaged between 2 and 3 rounds.

  2. So great to see you Jen!!! Happy to be back with my 6 am friends, but it was fun to join the 930 classes last week!
    115(2) 120(1) bench
    5 rounds plus 20 rx- my hands are a MESS!

  3. Thanks Chris!
    Love this pic Sarah! Its awesome to see that even our coaches started somewhere….it’s hard for me to remember that, since I see you guys as crossfit superhero’s!
    Tough morning, had a ‘hammi” cramp during the bench press (not sure how that happened), and a box bite during the wod. Thankful for the support of thr 6am group! So glad your back with us Erin M!
    Worked up to 75#, 5 + 7 b/p band

  4. Bench 185# – Almost had 205# but lost a little confidence in my shoulder on the way up and didn’t want to push it.
    Part B:
    7 x 7 push ups with red & green band

    Glad to be back after three days off after treating and resting my foot. Thanks for posting the videos Mark.

  5. Up to 85# x 1, 80# x 2 on the bench press. Thank you for working with me, Amy, I hope you feel better!
    4 rounds + 11 + 6 with red and purple bands and a box on the pushups.

  6. Hard day for me. Bench pressed from the floor. Did the wod with red band, box push ups and only box jumps RX. Not my strengths, but gotta keep plugging. Some days you’re up and some days you’re down!

  7. Hard day for me. Bench pressed from the floor. Did the wod with red band, box push ups and only box jumps RX. Not my strengths, but gotta keep plugging. Some days you’re up and some days you’re down!

  8. A.) 90×2, almost had 95 x1 but I had an over zealous spotter 😉 still a 10# PR over my last 1 rep max of 80#
    B.) 6+3…used blue band for half then blue/purple for other half and worked on strengthening my opposite grip…used the box for push-ups starting with 20″ for half, then 18″ for one and finished out with the low box…thanks for moving me down Sara!!!!